The ease of online communication nowadays means that more of our social interactions are moving online. But are we missing out on important face-to-face interactions? We summarise the research comparing online to face-to-face communication.

Easiness vs. Happiness.

Online communication is quick and easy. It’s particularly important for people who live away from family and friends. However, research suggests that people tend to be happier after face-to-face compared to online interactions [1]. Researchers in China found that face-to-face time with friends and family was associated with better quality of life but this was not true for time spent interacting with others online [2]. While social media helps us to stay in touch it needs to be supplemented with face-to-face time to really improve mood.

Efficiency vs Impressions.

When it comes to problem-solving in work online communication through email or message boards is particularly useful. Indeed, research on college students found that problem-solving online was more efficient than face-to-face [3]. Yet online communication, particularly in a work context, can sound cold and lead to misunderstandings. Researchers comparing interactions between the same people online and face-to-face found that people meeting face-to-face formed more positive impressions of their conversational partner [4]. If you need a quick solution online discussion may suit but if it’s a tricky interaction or a sensitive business partnership a coffee may be better.

Satisfaction vs Closeness.

Online interaction, for example through Facebook, helps to nurture relationships leaving people feeling more socially connected [5]. That said, face-to-face communication leads to an additional feeling of closeness that online interaction does not have [1]. If you’re already close with somebody online communication may not affect the quality of your interaction but a new relationship probably needs to be nurtured with face-to-face time.

Online communication is often denigrated as a poor replacement of face-to-face time. For most people, however, online communication is on top of, not instead of, face-to-face time. In fact, research finds that social network quality is more important and social network quantity. Nurturing those relationships that make you feel happy, supported and satisfied is important whether it’s online, offline or, even better, a combination of both.

You know that work-life balance is important but knowing and doing are two different things. So how do you start? We have 5 top tips to help your work-life balance.

1) Timetabling: If you find that work leaks into your leisure time more often than not it’s time to make a timetable. Whether it’s allocating a fixed number of hours to work if you’re self-employed or vowing not to check your email after a certain time a timetable will help you to recognise when it’s worktime and when it’s leisure-time.

2) Be flexible: It sounds contradictory to timetabling but flexibility is important in life. There are times when you need to prioritise work but these should be balanced by other periods when you prioritise yourself, be it a long weekend, a vacation or evenings with family and friends. If you get a work email at 11pm on a Sunday night do you really need to answer? The answer might be yes, sometimes, but it’s unlikely that the answer is yes, always.

3) Switch on/switch off: Get in the zone when you’re in work. Social media is a big distraction so if it’s not a necessary part of your workday you probably don’t need to check it. Research shows that a wandering mind is an unhappy mind so getting fully absorbed will leave you happier and more satisfied with work [1]. When you leave, switch off. People who switch off from work while away come back relaxed and engaged while those who dwell negatively on work while away come back disengaged and unhappy [2].

4) Spend time alone: Many of us run from work to social commitments, surrounding ourselves with people always. The contrast of being alone with free time can feel unsettling. Learn to spend relaxation time on your own. Take a long walk, go to a yoga class, eat lunch in a nice café, read a book or spend time with your Pip. Social engagement is important but time alone can be just as recuperative.

5) Have a hobby: A daunting thing to realise as an adult is that you don’t know what to do with leisure time when you don’t have commitments. One way to help work-life balance is to have a hobby. Whether you like art, exercise, music, volunteering or any other fun activity, set aside time when you are going to do it and, importantly, tell people about it. If you have a set time in which you plan to do something, and if people know that you are going to do it, you will be more likely to down tools and go out to do it.

Work is an important aspect of life and fulfils many of us but stress and burnout can make it a drain if it is not balanced with a little fun as well.

Social contact is one of the most important ways of relieving stress. Yet as we get older and have more responsibilities it can be too easy to forgo contact with friends in favour of all of the other tasks that we have to complete. Here we give you five reasons why you should pick up the phone and arrange a catch up with a friend:

Friends reduce your body’s stress response – in one study researchers found that children who had a negative experience while their best friend was present not only felt better about themselves afterwards but also had lower levels of cortisol, the stress hormone, than those who did not have a friend present [1]. If you’re having a hard time try catching up with a friend to bring those stress hormones down.

Friends make us healthier – when our friends are healthy we tend to be healthier too. A research study in Australia found that the healthier people’s friends were in terms of their diet and exercise levels, the healthier they were as well [2]. The next time you’re thinking of ditching a catch-up for the gym why not go together? You’ll have the benefit of friendship, exercise and potentially spreading these health benefits to your friendship group all in one go.

Friends make us sharper – stuck with a difficult problem? Phone a friend. Research shows that a 10 minute chat on a social topic can boost executive function, the type of mental agility that helps us to solve problems [3].

Friends make us laugh – laughter is good for us. It improves mood, reduces stress and may even boost our immune system [4]. Get together with a friend who makes you laugh and your body will thank you.

Friends can make you live longer – researchers gathered all of the research on friendship and mortality in 2010 and found that people with strong social ties lived longer than those without. This was true even after they accounted for health differences in the participants [5].

Don’t neglect the friendships that make you feel good. Sometimes it’s important to put life on hold for a short while to nurture the relationships that keep you happy, healthy and sane in this busy world.

Last week we wrote about the benefits of sunshine for your health and happiness. Unfortunately for most of us year-round sunshine is but a distant dream. We’re here to tell you that that doesn’t matter, merely being outside can help your body and your mind:1) How nature helps your body – If you tell a friend in Japan that you are stressed they may tell you to try ‘forest bathing’. Forest bathing involves immersing oneself in the forest in order to relax. This might sound strange to those not accustomed to it but actually research shows that it can work. Forest bathing trips not only reduce stress but also boost the immune system. The same effect isn’t seen after a city-break suggesting that nature has a special restorative power [1]. I know what you’re thinking, not many of us have the time or an available forest to escape to. The good news is that a forest is not strictly necessary. Other research has shown that just 11 extra trees on one city block can reduces residents’ risk for heart disease [2]. Chronic stress affects our immune and cardiovascular systems so when you’re stressed out try planning a walk in the country or just take a moment to admire nature in your everyday environment.

2) How nature helps your mind –We’re often told that one remedy for work stress is to go for a walk. But did you know that you can boost the effects of this by taking your walk in a green space? Researchers in Stanford University sent one group of volunteers to walk down a busy main street for 50 minutes and another group to walk in a local park for the same time. Those who walked in the park not only had lower stress and improved mood when they came back but their mental agility was better than when they had set out. Although the walk through the city improved mood, it didn’t have the same range of benefits as walking in the park [3]. So the next time you’re facing a stressful day at work grab your lunch and head out to the local park or green space. You might find that not only does your mood improve but that your brain is better set to face the challenge ahead.

1.Breathe deeply – often when we’re stressed we hold our breath. Even worse, you may not notice yourself doing this. Our minds and our bodies are integrally linked and when you hold your breath or take shallow breaths for long periods of time your body starts to panic which causes your mind to panic. Release stress with this quick breathing exercise that you can do at your desk:

Sit in a comfortable position, breath in as deeply as you can counting slowly as you do 1-2-3. Breath all of the air out slowly counting 1-2-3. Sometimes it can help to do this audibly (if you’re not in a crowded office!) so you can really feel the air leaving your body. It can also help to put your hand on your stomach and feel it rise and fall with the air. Repeat this at least 5 times.

2.Muscle relaxation – another symptoms of stress is tense muscles. If you are in the middle of a stressful task take a moment to notice your body. Do you feel how your shoulder muscles are clenched tight? Are your legs pushing tight against your seat chair and the floor? Try this quick exercise to relax your body and release stress tension:

Start with your toes. Bring all of your attention into your toes and clench them as tight as you can for 5 seconds. Count 1-2-3-4-5. Then release. Move on up to your calves, tighten the muscles and count to 5. Then release. Move all the way up your body in sequences like this working one muscle at a time until you get to your forehead. Often our facial muscles are tight when we are stressed. Clench your forehead into a frown for 5 seconds. And then release. Your body should feel relaxed and better able to face the task at hand.

3.Take a walk – another common sin when we are stressed, particularly at work, is to stay sitting for long periods of time without break. This is bad not only for our muscles which become tight but also our eyes which likely haven’t had a break and our minds. Taking five minutes to walk away from the situation is a great way to physically and mentally remove yourself from a stressful situation. Plus exercise increases endorphins so your mood will be improved when you return as well [1].

4.Laugh – laughing and interaction with others is one of the most important facets of human communication. Loneliness and isolation are key predictors of not only mental but also physical ill health [2]. When you are stressed it can be easy to isolate yourself thinking that only you can solve the problem. While it may be true that someone else can’t help with the actual problem they can help to lift your mood and make you feel that you’re not alone. Seek out a colleague, a family member or a friend who you enjoy spending time with and take a five minute break to talk to them. If you’re on your own look up a funny clip online that you know will make you laugh. This will release the tension and remind you that most problems are not the end of the world.

5.Take out your Pip – your Pip is a useful tool to help you relax and destress for five minutes. Sometimes it can be hard not only to know how to relax but to know if you really are relaxing when you are used to being stressed. Let the Pip apps guide you and teach you how to manage your stress and feel a sense of calm in five minutes.

Whether you’re staring at a problem on a computer screen, facing a tense interaction with colleagues or just feeling overwhelmed take a five minute break and try one of these five destressing tips.

Do you have a best friend at work? It’s a question that caused controversy when initially included in a Gallup poll on workplace productivity. Many people felt that the concept of a ‘best friend’ was at odds with their concept of work. But the question has been included in a list of 12 key dimensions that describe a great workforce [1]. Why? Because friends work better together than acquaintances.

Groups of friends are more productive and have better decision making abilities than acquaintances when working together. Friends are more cooperative, give more positive feedbackand are more committed to the task at hand [2]. Friendship in the workplace may also help to reduce stress. The more social support people feel when faced with a stressful challenge, the less likely they are to feel stressed. Importantly, social support from colleagues is more important for reducing workplace stress-related exhaustion than social support from external friends and family [3]. This may be because colleagues can offer practical support in dealing with a stressful workload that family and friends cannot.

Although the benefits of friendship in work are plenty many of us may still feel that the concept of a best friend does not fit with our experience. We may have friends in work but not best friends. The difference may not necessarily matter. Other studies show that having a workplace that merely provides opportunities for friendship with work colleagues improves job satisfaction, commitment to the organization and reduces staff turnover [4]. This is an important note for managers and anyone involved in organising workplace structures. Creating opportunities for friendship between work colleagues is something that is worth putting time into. People are by nature sociable creatures and merely creating physical spaces where people can gather at break times can help to nurture friendships in the workplace. Some companies create online environments where colleagues can chat informally and many organise outings or breaks to build social support. Even introducing a personal element into the workplace, such as celebrating staff birthdays and other milestones, can foster a sense of belonging and engagement. There are many ways, big and small, to help build friendships in work but the payoffs, a happier more productive workforce, will far outweigh the effort.

1. http://goo.gl/UXMOud.
2. Jehn, K.A. and P.P. Shah, Interpersonal relationships and task performance: An examination of mediation processes in friendship and acquaintance groups. Journal of Personality and Social Psychology, 1997. 72(4): p. 775.
3. Halbesleben, J.R., Sources of social support and burnout: a meta-analytic test of the conservation of resources model. Journal of applied Psychology, 2006. 91(5): p. 1134.
4. Riordan, C.M. and R.W. Griffeth, The opportunity for friendship in the workplace: An underexplored construct. Journal of business and psychology, 1995. 10(2): p. 141-154.

We all want to be happy but sometimes it can be hard to The Action for Happiness group have put together a list of key steps to incorporate some more happiness into your short and long-term futures. But first, what are the benefits of being happy?

It may seem like an obvious question but actually some of the effects of happiness are surprising:

1) Happiness Reduces Stress – Of course, you may say that it’s just that those people who have less stressful lives are happier. Chronic stress does affect our outlook but it works the other way around as well. Researchers in 2009 measured how happy 65 university students were. They then stressed them all out by giving them a horrible task that was going to be assessed by their lecturers.

While all students had high blood pressure and pumping hearts as a result of stress, those who had a more positive outlook recovered much more quickly than those who were not [1]. So even if stress is inevitable in some situations paying attention to happiness in other areas of your life may help you to ride out the storm.

2) Happiness Affects Our Health – Happier people have lower heart rates, lower blood pressure and a healthier immune system [2]. To show how much our psychological health can affect our physical health let’s talk about a study done by researchers in Carnegie Mellon University in 2003 [3]. These researchers inserted nasal drops infected with the common cold virus into the noses of 350 volunteers (with their permission!).

Beforehand they had asked them to rate how often they experienced positive emotions such as happiness and relaxation. When they returned to these volunteers they found that those who had reported more positive emotions at the start were much less likely to have developed the common cold than those who were less happy. The immune systems of these happy participants had risen up to meet the challenge meaning the virus had a much harder time taking hold.

3) Happy People Live Longer – One team of researchers followed up a group of 180 nuns from their 20s to their deaths in their late 70s, 80s and 90s. They found that those who had been happier in their twenties, as assessed by essays they themselves had written, lived on average 7-10 years longer than their less happy peers [4]. This has since been verified by another larger study of nearly 4000 older adults [5].

So celebrating the International Day of Happiness is not important just for the feel-good factor. Of course we all have periods of happiness and unhappiness in our lives that we do not necessarily have control over but taking steps to improve your own happiness when you do have some control may help you to build up resilience to see you through less happy times. Take a look at the Action for Happiness 10 key steps here:

Feeling stressed out and need to relax? While an hour-long massage, forest walk or yoga session sound just the ticket sometimes life doesn’t give us time as a luxury and all you may have are five short minutes to breathe deeply and relax before you have to leave for work/the kids come home/your guests arrive/the next task begins. Here we give you 10 ways to relax in less than 5 minutes at home.

McFarland School District in Wisconsin, US, have been using Pip with great success to assist students learn to better manage stress. They have found the Pip particularly useful to help students identify what helps them calm down and learn to self-regulate.

Their Special Education teacher, Colleen has been using the Pip with students since November 2015 and has seen very promising results with her students.

‘The Pip is particularly useful to help students know what helps them calm down by trying different strategies when they are calm and not in distress. It allows students to use whatever strategy they think works for them. Then if their Pip score disagrees, there is not a power struggle to move on to a different calming strategy.

She also noted that she ‘also found when a student is too upset to talk, they can hold the pip, watch the app, and be aware of their own stress levels.’

Colleen’s students also agree and have found using the Pip an enjoyable, and educating, experience

“I love it because it can track my stress. It helps me figure out how to calm down.” 5th Grade student

“The Pip really helps you calm down when you are really mad and frustrated. I like the music and the changes to the Enchanted Forest in the Loom app.” 5th Grade student

Kim,the school’s Assistive Technology Coordinator, said that

‘the Pip is very valuable for all our schools to help our students center themselves when they are not in a good place. Using Pip has helped our teachers develop some great strategies to help students be more self-aware of their emotional state and apply what they learn from the Pip data.

Interested in using the Pip in your school. Contact us to find out more about our Schools Wellness Programme.